High Protein Varan Bhat

Transform your traditional comfort food with this **High Protein Varan Bhat**, a nourishing and flavorful twist on the classic Maharashtrian dish. Packed with the goodness of **toor dal, masoor dal, and moong dal**, this protein-rich recipe is perfect for those looking to balance heartwarming simplicity with wholesome nutrition. The dals are pressure-cooked to creamy perfection, tempered with fragrant spices like cumin, asafoetida, and curry leaves in golden ghee, and finished with a dash of lemon juice for a subtle tang. Paired with fluffy steamed rice, this satisfying dish is ideal for lunch or dinner, offering a fulfilling meal that’s both **high in protein** and bursting with authentic Indian flavors. Easy to prepare in under 45 minutes, this one-pot wonder is sure to become a staple in any health-conscious kitchen.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor Dal (pigeon peas)
• 0.5 cup Masoor Dal (red lentils)
• 0.5 cup Moong Dal (split yellow gram)
• 1 cup Rice
• 6 cups Water
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Salt
• 1 teaspoon Cumin Seeds
• 0.25 teaspoon Asafoetida (Hing)
• 1 teaspoon Ginger (grated)
• 1 piece Green Chili (slit)
• 8 leaves Curry Leaves
• 2 tablespoons Ghee (clarified butter)
• 2 tablespoons Coriander Leaves (chopped)
• 1 tablespoon Lemon Juice

Directions

Step 1

Rinse the toor dal, masoor dal, and moong dal together thoroughly under running water. Soak them for 15 minutes while prepping other ingredients.

Step 2

Rinse the rice under running water until the water runs clear. Set aside.

Step 3

In a pressure cooker, combine the soaked dals, 3 cups of water, and turmeric powder. Cook for 3 whistles or until the dals are fully cooked and soft. Let the pressure release naturally.

Step 4

In a separate pot, cook the rice with 3 cups of water and a pinch of salt. Cover and simmer until the rice is fluffy and fully cooked. Set aside.

Step 5

Once the pressure from the cooker is released, open the lid and whisk the cooked dals to make them smooth and creamy. Add salt to taste and mix well. Adjust the consistency by adding more water if needed.

Step 6

Heat ghee in a small pan over medium heat. Add cumin seeds and let them sizzle. Add asafoetida, grated ginger, green chili, and curry leaves. Stir for 30 seconds until fragrant.

Step 7

Pour the ghee tempering over the cooked dal and mix well to combine.

Step 8

Simmer the dal on low heat for 5 minutes to allow the flavors to meld.

Step 9

Turn off the heat and add chopped coriander leaves and lemon juice. Stir well.

Step 10

To serve, plate a portion of rice (bhat) and ladle the dal (varan) on top. Enjoy it hot with a side of pickle or roasted papad for a complete meal.

Nutrition Facts

Serving size	2107 grams (2107.0g)

Amount per serving	% Daily Value*
Calories	1655

Total Fat 34.60g	44%
Saturated Fat 18.90g	95%
Polyunsaturated Fat 0.10g
Cholesterol 73mg	24%
Sodium 2852mg	124%
Total Carbohydrate 259.40g	94%
Dietary Fiber 49.50g	177%
Total Sugars 4.80g
Protein 83.60g	167%

Vitamin D 0IU	0%
Calcium 430mg	33%
Iron 23mg	127%
Potassium 4964mg	106%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.5%

Protein: 19.9%

Carbs: 61.6%